October 18, 2016

Warm Up-

2 Laps Run

2 RNFT:

10 Barbell Good Mornings

10 Elbow Rotations

5 Hang Snatch Pulls + 5 Muscle Snatches

:30/leg Dynamic Swings

 

Strength-

None

 

WOD-

With a Running Clock:

:00 – 5:00:

50 Wall Balls, then AMRAP remainder of time:

12 Hang Power Snatches 95/65, 115/75

12 Barbell Burpees

-Rest 5 Minutes-

5:00-10:00:

35 Wall Balls, then AMRAP remainder of time:

9 Hang Power Snatches 115/75, 135/105

9 Barbell Burpees

-Rest 5 Minutes-

15:00-20:00:

20 Wall Balls, then AMRAP remainder of time:

6 Hang Power Snatches 135/85, 155/105

6 Barbell Burpees

 

*Count Rounds for each AMRAP!!

 

 

 

 

 

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282